WARM UP 3 rounds for quality of:
10 Jumping Pull-ups
10 Push-ups
20 Walking Lunges
Dragon Stretch, 30 secs
Dragon Stretch, 30 secs
Change each round:
1. Round - 10 Jumping Pull UP
2. Round - 10 Kipping or Banded Kip or strict Pull Up
3. Round - 10 Workout Pull Ups NOT MURPH
For time:
Angie's House:
20 Pull-ups
20 Push-ups
20 AbMat Sit-ups
20 Air Squats
-- then --
Helen's House:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
-- then --
Fran's House:
15 Thrusters, 95/65 lbs
-- then --
Nancy's House:
Run, 400 m
15 Overhead Squats, 95/65 lbs
-- then --
Grace & Isabel's House:
20 Ground-to-Overheads, 95/65 lbs
-- then --
Kelly's House:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs wear a weight vest!
*400m Run or 500m Row
****Murph Day**** ---> 05.06.21 <----- Sign up now In Events in the APP COOL DOWN For quality:
Hamstring Stretch, 3 mins
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